Take your attention gently, without judgment, directly to the part of your body that is registering the emotion, and if possible make a quiet mental note of what it is. Note simply, "This is anger," or "This is fear."

Explore the sensation of the emotion in your body, seeing how it changes. Place your attention directly within the feeling, without judgment or trying to get rid of it in any way.

Sense the anger, fear, apprehension, or judgment registering in the sensations in your body.

Sense whether it is possible for you to accept the emotion just as it is, to make peace with it. It too is changing, inviting a compassionate attention.

If memories, thoughts, or judgments begin to flood your mind, just go back to being aware of your breathing for a few minutes.

When you feel there is once more a greater sense of calmness, return your attention to your body and its companion emotions.

Ask yourself whether it is possible for you to welcome, accept, and make peace with those emotions.

When you are ready, open your eyes and gently come out of the posture.